2012-03-20

Recipe: Demon's Blood


I just invented a new hellish Cocktail: Demon's Blood!!!
The recipe:
  • 200ml of Red Beet Juice (best if biologic!) and of course, chilled from the fridge!!!
  • 1/2 clove of Garlic grated in the cheese grater or mashed, your choice
  • A dash of salt, I use Jozo Bewust (a Dutch brand), that's 68% potassium salt plus normal sodium salt
  • Pepper from the mill (black and straight from Avernus)
  • Tabasco sauce, dunno, 5 drops at least!!! 
This is a hell of a nice drink! Tons of carbs, tastes awesome, fresh, with the performance enhancing effects of beet juice, the anti-inflammatory effects of capsaicin and pepper, the circulatory enhancing benefits of garlic, the metabolic boost of capsaicin and a shot of potassium to compensate for the after-workout!!!
It doesn't quenches your thirst, it kills it dead!

I am thinking on adding a few grams of flax seeds and put it in the blender to add more nice stuff, but for now this will be enough!

\m/

2012-03-14

Weekly Recap [week 11]

Week 15/18 for Utrecht Jaarbeurs Marathon 2012

So-so week in terms of performance: I started strong on both strength and running training but ended with an injury in my right elbow. I skipped a 4 miler recovery run on Saturday to go to Amsterdam with my wife and I cut Sunday's 20 miler short at 14.8 because of the pain in my arm and GI indisposition. In fact the second thing was caused by me goign to run in the evening instead of going in the morning before lunch, as planned. I have however learned a valuable lesson: My GI issues are not related to any special circumstance or diet but just to the fact hat it's not a good thing to run with full belly. Thus, problem solved in this regard. And as I never eat before a race except a gel or two and some liquid I will be more than OK.

Key Trainings:

  • Both, the strides and the VO2max session went quite good. I did the strides in Anna's Hoeve on a road so that I had more control over the actual distance. I was able to notice a failure of the Garmin 201 as it made one of the strides longer. The result was 2-3 points lower than my usual >5. During the VO2max run the result was above 44 while the standard is 40-42. That's good.
  • I runt the medium long run on Friday at marathon pace (the whole run) and with flats. My legs were still a bit stuff but afer warm up I gained a lot of momentum and speed.
  • Sunday's 20 miler was a mess: I was injured at my elbow and decided to make it a slow fun-run. I had to stop twice for a pee. At mile 9.80 I got a bad cramp in my belly and had to stop in the woods for [censored]. I fortunately use to carry paper hankies with me. At mile 14.8 I decided to stop because my back was hurting a lot caused by the extra strain of the elbow injury. I also got another belly cramp so that I just walked back home.  

Crosstraining:

  • I did 1o minutes of rope jumping which went quite nicely skipping most of the time. I stil jump too high so that it seems more like a pliometrics drill than proper rope jumping, but nice anyway. My calves were quite stiff during a few days.

Health:

  • Elbow Injury: During Friday's 11-miler my right arm was somewhat uncomfortable, I loosened the GPS and noticed a 'snapping' feeling, like a tendon moving from place or similar. Once at home I noticed that the elbow joint was (and still is) swollen to huge proportions. It hurts when I touch the Ulna and also the Flexor digitorum muscle 5-7cm from the elbow joint  and the Biceps brachii. Checking the internet I have found three possible causes: A displaced tendon, a biceps strain or a hyperextension injury. The cause is strength training.

Measures taken: RICE and Ibuprofen 3x400mg. A bit of tape on my forearm works also quite nicely, the movement of my hand is not affected. I bought a cold/warm therapy bag filled with some blue liquid that can be used for both things, works wonders(!). I am skipping strength training completely this week and doing elliptical instead to burn the necessary calories. I will anyway reduce the volume of weight lifting these last weeks. As the root cause is a muscle imbalance I will be doing some easy strength exercise for the hand extensors using a proteín container filled with 2kg (or so) of sand.  

2012-03-10

First Medum Long run in Huaraches !!! Wooooooooo!

This was a a crazy week in regard to minimalist running:

Last Wednesday I had a strides session scheduled. I normally do the strides in flats but before the strides I run between 4 and 8 miles at recovery pace (well, kinda). And I thought that it would be a great idea to do all the recovery session in huaraches. What I do is to put my flats into an hydration backpack, strap on my huaraches and run to the place where I do the strides, there I normally change into the flats, do the strides and run back home...

Wednesday it was raining, windy and the temperature was 5 C, rather chilly, but the run to the park was awesome. I thus decided to try doing a session of 6x 200m strides in huaraches. It was a disastrous session: My right strap loosened and cut my skin (both things!). I strapped it in a hurry at home as I did not wanted my wife to bitch about me running in the rain with "these things". I managed to keep the right huarache on for at least some meters every time and I strapped it during the 30 seconds of rest between intervals. Oh, I forgot to comment that I am stubborn as a whole stable full of mules. So that I did the whole set. During the last one the huarache completely loosened and repeatedly hit my left foot... but I did it! After this ordeal I did the 6 sets of normal strides in flats.

Today I decided to do the scheduled 11miler in huaraches. I ended up with a huge skin abrasion this time on my left foot. Did I already mention that I am 'a bit' stubborn... and I also have a high pain threshold. So well, if I have managed to run home with a broken toenail and bleeding like a pig and with ITBS a simple abrasion  will not stop me even for a second. Yes, I know,  "there are people runnign ultras in these things", and I do know what I did wrong. Nevermind: As soon as I grow a callus it will stop hurting... either that or I become more careful strapping the huaraches (I use the traditional style).

The run itself was fantastic: On asphalt, dirt road and concrete. A nice long and relatively steep hill and a short a really steep one.

During the descent from the hills I noticed that the heel strap seems to get looser and at some points it almost feel. I need to address that trying a different way of strapping.

My calves felt stiff during and after the run and somewhat sore but nothing a few hours or rest and sleep cannot cure. I was actually more afraid that the balls of my feet would feel more sore but they are demonstrating run after run that even when they start to hurt a bit while running on hard surfaces they do not hurt afterwards, I can feel a sort of stiffness (to call it something) but it's not discomfort or even burn, just that  you feel that you have run... not a bad feeling at all because they somehow feel strong.

Running in huaraches does feel good and it is working improving my form. I have said that I am stubborn but I am not stupid and in case I sensed real danger of injury I would stop immediately as I don't want to miss the next two races and throw 23 hard weeks of training overboard.. It just happens that besides some abrasions. minimalist running is proving to be both fun and extremely effective.


2012-03-09

Metro Race for Space

Metro Race for Space

Would be sooo cool to go!

And I am fitter than most of the guys that want to go! Actually fitter than 99% of the population of this country.

I would take my huaraches with me and try a first space run, lol

Interval idea for a 10K

A nice idea for an interval WO after the Utrecht Marathon:
http://www.scienceofrunning.com/2010/02/interval-training-why-its-misunderstood.html

For a 5k runner:
-Easy run w/ 30sec pickups in the middle
-9mi easy w/ 8x45sec at 10k down to 5k pace with 2:15 easy after
-8x200 at 3k pace w/ 200m easy
-8x100, 8x200 w/ 100s at 1500 pace and 20sec rest, 200s at 5k down to 3k pace w/ 200m easy

 I just need to figure out who to put that stuff into a scheme... is that all for one day or for 4?
Nevermind, there's still time

2012-03-05

Study on barefoot running in Nature

Science of Running: THE first big study on barefoot running in Nature : Death to Heel striking

Just a short link as I am still reading the entry.

Steve's blog is extremely interesting as it includes a petlhora of facts.

It is thought for a professional or public and it is higly technical, nice stuff ;)

 

 

 

2012-03-03

Weekly Recap (Week 9)

Just starting a series of weekly recaps. This week I´m writing it on Saturday.

This is the last week of the mesocycle 2 (LT and endurance). Monday starts mesocycle 3: race preparation and  taper.

I started the week with a sore right calf. I indeed feared an injury and thus skipped the lunges during Monday's workout. It is still sore but it feels more like a normal case of soreness after workout. I took 2x 400mg of ibuprofen Sunday and Monday plus 5g L-glutamin extra in the recovery drinks.

The week was quite intense with a 9mi VO2 max interval with 5x 1000m + 500m. I did however onnly reach a VO2max of 49.6 while I can reach 51.2 in a LT run. My max HR is also never higher than 168.I am actually puzzled about this value as I have been able to see values as high as 215 and 191 on past VO2max intervals. I have to say that I was running with caution because of the sore calf.

I changed the strength workout to include a full set of core exercises based on Runnerdude's  core routine and skipping the ab crunches from Scooby's intermediate workout.

Yesterday I did a 12 miler at Medium  / Long Run pace. Pfizinger recommends a progression towards a pave 10-20 secs slower than the marathon pace (MP) so that you do a 60% of the run at this pace. I was doing this at the beginning as a 40%-60% interval, but since some weeks ago I do them directly at the target pace. Some actually almost at my target marathon pace. Yesterday I changed my strategy to use the Training Assistant on my Garmin, which showed to be a extremely good option as you set the target pace and distance and you can then adjust your run to it. I do set it a bit slower than my target as I use to race against it (can help it!).

I had scheduled a 5 miler at recovery pace .in huaraches but as I am going for some drinks to Amsterdam I swapped the 18 miler at MP to today. I actually wanted to make a double but my wife was bitching so that will finally do it tomorrow morning.

The 18 miler went extremely good finishing at 7:42, average pace. My target marathon pace is 8:00 - 8:02 so that I am quite confident of making a strong race and finishing on target.

I runt without food or hydration, my hydration level  before the run was 57.2% and after the run and recovery drink 57%.

Before the run I took 52g of my 4:1 mix of maltodextrine and soy protein, 200ml of  beet juice, coffee, and the full dosage of L-carnitine, L-Glutamine, beta-alanine, Ca and Mg and B-complex complements plus 3x1500mg of essential aminoacids. I felt a bit strange during the first part of the run, like drunk but without any real effect on my perception and functioning or coordination but just the warm and somewhat dizzy feel.

Tomorrow I will do the remaining 5 recovery miles in huaraches early in the morning. I do not expect any problems with my calves as I know the exact cause of it and it was a combination of last week's 10k time trial and the hill workouts.